EXSC216 Needs Analysis PDF

EXSC216 Needs Analysis Needs Analysis & Program Design Strength Training Program Design Needs Analysis Sport Individual performance limitations Program Design Periodisation (Long & short term) Volume, Intensity,...

EXSC216 Needs Analysis Needs Analysis & Program Design Strength Training Program Design Needs Analysis Sport Individual performance limitations Program Design Periodisation (Long & short term) Volume, Intensity, Rest period Exercise selection Needs Analysis Aerobic Capacity Sport/Individual Strength/Power Speed/Skill Sport Performance Analysis Activity profile Speed, distance, c.o.d, collisions, RSA, work:rest Biomechanical Force, velocity, ROM Motor skill Movement patterns Physiological Strength Power Strength Endurance Injuries Sites Mechanisms Frequency  EXSC216 Program Design Part 2: Repetitions, Intensity, Frequency & Progression Prescription Repetition Predictions Repetition Max Calculation We know 1 RM, predict 6 RM: Weight Lifted x Percent RM as decimal = We know 8 RM, predict 1 RM: Weight Lifted ÷ Percent RM as decimal = Prescription - % intensity Exercise Order Can depend on the training goal Generally Power before strength High velocity before slow Compound before isolation Other possibilities Circuits Supersets (compound or upper/lower or agonist/antagonist) Agonist/antagonist Upper body/lower body Pre-exhaustion Maximum Strength Program Example 1. Deadlift 2. D.b bench press 3. Single leg squat 4. Db row 5. Trunk Training Frequency Frequency Sessions per body part Variations “split” routines 1-2 times Weightlifting 4-6+ times Powerlifting 1-2 times Other strength/power sports Seasonal demands Other training Fixture congestion Cumulative fatigue Frequency Frequency Acute Periodisation Variation between sessions Heavy and light days Strength & power days Exercise variations Overload/Progression Increment size Set configuration Within Week Variation Days 1 & 3 – Max Strength/Power Day 2-General Strength Power clean:3,3,2,1,3 Deadlift: 5 x 5 DB bench press:3,3,2,1 Incline db press: 4 x 5 Squat: 3,3,2,1 DB bench pull: 4 x 5 Chin ups:3,3,2,1 Overhead split squat: 3 x 5 RDL: 3 x 3 Grappler 3 x 5ea side Swiss ball leg tuck 3 x 12 Progression When should you progress? Which factors are key? Some limitations?  EXSC216 Program Design Part 1: Background, Movement Velocity, Rest Periods & Volume Program design Classifying Strength Training Status It depends: What have they done? Exercise selection Body parts (arms and chest 4 days a week…) Who has coached them? Technical proficiency? Priorities Not a ‘one size fits all’ approach Program Design Acute Variables 1. Exercise 2. Volume (sets & reps) 3. Intensity (load/%RM) 4. Exercise order 5. Speed of movement 6. Rest period 7. Tempo 8. Acute periodisation 1. Weekly frequency 2. Heavy/light sessions 3. Power/strength sessions 4. Etc. Exercise Selection What is the goal of the program? Based on sport & individual needs analysis Long term periodisation Hypertrophy General Strength Maximal Strength Power Movement specificity Injury prevention Organisational constraints Time, equipment etc. General Exercise Selection Issues Specificity Core v Assistant exercises Performance or Prehab Resistance mode Contraction type Movement velocity Time & equipment available Specificity General Front Squat Special Clean Pulls Specific Loaded Jumps  Shot Put Swimming Squat D.B bench press Power Clean Prone pulley Med ball Throw Tethered swim Movement Specificity Think about your movement analysis from the labs! Core & Assistant Exercises Core Assistant E.g., Squat E.g., Bicep curl Multi joint Single joint Large muscle mass Small muscle mass Priority in performance Non-functional?? oriented programs Performance v Prehab High force/velocity Structural integrity focus Transfer Agonist/antagonist balance Compound Movement quality Injury prevention Resistance Mode & Contraction Type Mode Free weights Machines Body weight Stretch cords Isoinertial Concentric Eccentric Concentric-Eccentric Isometric Isokinetic Movement Velocity High Low Attempted acceleration Movement Velocity Objective Lifting Speed Rationale Control/Stability Slow to fast Increase speed as stability improves Hypertrophy Slow to moderate Maximise time under tension Maximal strength Slow to moderate Force-velocity relationship dictates speed Power Explosive Maximise high threshold MU recruitment Strength/endurance Moderate Sustainable tempo Rest Periods Rest Periods Muscular endurance - 3min Power - > 3min Repetitions Volume & Intensity Approximate repetition ranges (2-5 sets) Goal Beginner Advanced Hypertrophy 6-12 Can be less Strength 6-10 1-6 Power 1-6 (heavy) or 6-12 (light) Strength Endurance 10-20 Control/Stability 30 – 60 s / 5 – 15+ Repetitions ASCA Level 1 Volume and Intensity Weightlifters Lower body training consists of low repetitions (1-4). More sets Across different exercises, all lower body High training frequency Significant hypertrophy still occurs. Overall volume important Volume & Intensity Most novice and moderately trained people will improve capacity with 2-4 sets per exercise Approximately 16-24 sets per session Experienced lifters require higher volumes per exercise Volume reported as Load = reps x weight sets x reps x weight Not all volume is created equal Volume & Intensity Inverse relationship between volume & intensity Multiple intensity prescription methods Max load that can be lifted for specified number of repetitions % RM load Test Prediction equations/tables AFL Hockey Individual Needs Analysis Training age v Chronological age Long term performance needs Short term performance needs Performance limitations ROM Stability & balance Strength Power Strength Endurance Validity and Reliability Valid/Reliable Tests Parchmann et al 2011 Stability & R.O.M. Tracking Performance 3RM MaxPowerSJBW Rel CMJ Power MaxPowCMJ40 MaxPowerSJ40 MaxPowCMJBW 3RM MaxPowerSJBW Rel CMJ Power MaxPowerSJ40 MaxPowCMJ40 MaxPowCMJBW Determining Individual Limitations Assess performance and underlying strength & power quality Example 20m sprint = performance 1RM squat = underlying strength BW SQJ = underlying power BW CMJ= underlying power with SSC contribution Consider in both absolute & relative terms Testing Lockie et al. 2011